Also known as: inchworm, inch worm, hand walks, standing rollouts, plank walkouts

What is Walkouts?

Walkouts are an easy bodyweight core exercise that targets the abs and deep trunk stabilizers while improving shoulder mobility and hip-hinge control. Performed by walking the hands forward from a standing hinge, they emphasize core bracing and spinal alignment. Suitable for beginners and useful as a warm-up or core-builder.

How to Do Walkouts

  1. Stand tall: Stand tall with feet together, shoulders relaxed, and abs braced. Breathe evenly and keep a slight bend in knees if hamstrings feel tight.
  2. Hinge forward: Hinge from the hips and place hands on the floor, bending knees as needed. Prioritize a flat back and a neutral spine alignment.
  3. Walk hands forward: Take small, controlled steps forward with your hands while keeping hips level and core braced. Avoid letting hips sag or lower back arch.
  4. Reach furthest point: Walk until you reach a challenging but maintainable point; hold one to three seconds while squeezing abs and maintaining a neutral lumbar position.
  5. Walk hands back: Reverse the movement by walking your hands back toward your feet while keeping core tension; bend knees to protect hamstrings if necessary.
  6. Stand up safely: Finish by hinging hips forward and standing tall with abs braced. Rest briefly and repeat, focusing on quality of movement over speed.

Muscle Groups

Core

Description

Stand with your feet together, arms by your sides. Brace your abs.

Hinging from your hips, lean forward and place your hands on the floor. Depending on your hamstring flexibility, you may need to bend your knees a little (or a lot!) to do this.

Taking small steps, walk your hands forward as far as you can while maintaining your core stability. Do not let your hips drop or extend your lumbar spine. Brace those abs! The further you walk your hands beyond your shoulders, the harder this exercise becomes. Hold this furthest point for a couple of seconds.

Without relaxing your core, walk your hands back toward your feet and stand up. If you prefer, you can keep your hands on the floor and then transition immediately into another rep.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of walkouts?

Walkouts build core strength and stability, improve shoulder mobility, and reinforce hip-hinge mechanics. They also warm up the posterior chain and challenge balance. Low-impact and equipment-free, they’re useful for beginners and as a dynamic warm-up before strength work.

What are common mistakes when doing walkouts?

Common mistakes include letting hips sag or arching the lower back, using momentum instead of core bracing, and forcing a long reach with poor form. Fix by slowing each step, keeping ribs pulled down, and maintaining a neutral spine throughout.

How can I progress walkouts or use alternatives?

Progress by walking hands farther, adding a paused plank at the furthest point, or increasing reps deliberately. Alternatives include inchworms, plank walkouts, standing rollouts with a towel or slider, or kneeling rollouts for reduced hip-hinge demand.